Warm-Up:

3 min AMRAP

 

Strength:

5 Romanian Deadlifts per leg with a row

15 side plank knee to elbow with kick throughs per side

10 Glute bridges elevated

20 Frog Planks 

4 Rounds

 

Met-Con:

12 min AMRAP

12 Sumo Deadlift High Pull

Run 200m

12 Jumping Pullups

Run 200m